Bored of sandwiches and lunchtime toast? These five colourful winter bowls combine roasted seasonal vegetables with grains and pulses to create satisfying, fibre-rich lunches. Each serves one and takes just 30–40 minutes to prepare, with simple dressings and toppings to bring everything together
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A warm lunch can be particularly welcome when it’s grey outside and you’ve spent the morning at a desk. But it’s easy to fall into a rotation of toast, another sandwich or whatever is quickest to microwave.
Winter vegetables offer a useful starting point. Roast them until tender, add a grain and a pulse, then finish with something sharp or creamy.
The vegetables aren’t there to replace the rest of the meal. Grains add substance, while beans, chickpeas or lentils bring variety and extra fibre.
UK guidance recommends around 30g of fibre a day for adults, drawing on different foods, including wholegrains, vegetables and pulses. Increase your intake gradually if you’re currently eating much less.
Each recipe below serves one. Fibre figures are broad estimates and vary with the ingredients and brands used. Timings include cooking.
Squash, chickpea and bulgur bowl
Ready in: 35 minutes | Fibre: approximately 12–16g
Heat the oven to 200°C, or 180°C fan. Toss 200g peeled, cubed butternut squash with a teaspoon of olive oil, ground cumin and black pepper. Roast for 25–30 minutes, turning once, until tender.
Meanwhile, cook 60g dry bulgur according to its instructions. Warm 120g drained, rinsed tinned chickpeas, then combine everything.
Mix a tablespoon of tahini with lemon juice and enough water to make a pourable dressing. Spoon over and add chopped parsley.
Cut the squash into small, even pieces so it cooks within the suggested time. If the dressing thickens as you stir, add a little more water.
Beetroot, lentil and barley bowl
Ready in: 40 minutes | Fibre: approximately 13–17g
Cook 60g dry pearl barley according to the packet. Cut 150g plain cooked beetroot into wedges and place on a tray with a small red onion, sliced. Add a teaspoon of olive oil and roast for 20–25 minutes.
Warm 120g drained tinned green lentils. Toss with the barley and vegetables, then dress with a teaspoon each of wholegrain mustard and olive oil, plus a splash of cider vinegar.
Finish with 30g crumbled feta. Use plain cooked beetroot rather than pickled for this version. Stir it through near the end if you’d prefer the entire bowl not to turn pink.
Carrot, butter bean and quinoa bowl
Ready in: 35 minutes | Fibre: approximately 12–16g
Cut 200g carrots into slim batons. Toss with a teaspoon of olive oil, smoked paprika and dried thyme. Roast for 25–30 minutes, until tender.
Rinse and cook 60g dry quinoa following the packet. Drain and rinse 120g tinned butter beans, then warm gently with a splash of water.
Combine with the carrots and finish with two tablespoons of plain yoghurt mixed with lemon zest and a little crushed garlic.
The beans are delicate, so fold them through rather than stirring vigorously. Add chopped dill or parsley if you have some.
Cabbage, kidney bean and brown rice bowl
Ready in: 35–40 minutes | Fibre: approximately 11–15g
Cook 60g dry brown rice according to the packet. Meanwhile, slice 200g cabbage into thin ribbons.
Heat a teaspoon of oil in a frying pan. Add the cabbage and cook for about 10 minutes with a splash of water, stirring until tender. Add 120g drained tinned kidney beans, ground cumin and chilli to taste, heating thoroughly.
Serve over the rice with lime juice, chopped coriander and a tablespoon of pumpkin seeds.
Use ready-cooked brown rice if time is short, following its heating instructions. Cooked rice intended for later should be chilled promptly, ideally within an hour, refrigerated and eaten within 24 hours.
Cauliflower, pea and couscous bowl
Ready in: 30 minutes | Fibre: approximately 12–16g
Break 200g cauliflower into small florets. Toss with a teaspoon of olive oil and mild curry powder, then roast for 20–25 minutes.
Prepare 60g dry wholewheat couscous following the packet. Cook 120g frozen peas separately according to their instructions, then fold into the couscous.
Top with the cauliflower, two tablespoons of yoghurt and lemon juice. Add mint for a fresh finish.
Choose wholewheat couscous if you want to increase the meal’s wholegrain content. Keep the cauliflower spread across the tray so it roasts rather than steaming in a crowded pile.
